1. Warm up/mobilize
2. Skill
Rope Climbs
3. Strength
3 x 20 second rope L-sit
4. WOD
Endurance
White
5RFT
3 x Rope Climbs, 15 ft
10 x T2B
21 x Overhead Walking Lunge w/ Plate (25/20)
400m Run
CF
AMRAP 15
15 x Wall balls (20/14)
15 x Med ball sit ups (20/14)
15 x Med ball STOH (20/14)
200m med ball run
5. Recovery